How to Prevent Knee Pain

Knees have an important job to do: they support the body’s considerable weight while enabling a great deal of its movements. And as any structural engineer will tell you, it isn’t always easy to combine strength and flexibility.

Knees are among our largest and most complex joints, but they’re also some of the easiest to damage. Problems in this area can lead to chronic pain, more frequent injuries and, ultimately, a loss of mobility.

That’s why keeping those joints healthy can make the difference between a good quality of life and a poor one, especially as we get older.

Build up your knees’ “shock absorbers.”

One way to give your knees love at any age is to strengthen the muscles that act like shock absorbers for them-namely the hamstrings (behind the thigh) and the quadriceps (in front of the thigh).

Sammy Margo, a physiotherapist, also recommends working on your core and building up gluteal muscles (located around the legs and buttocks). “They basically steer, control and support the legs,” she explains.

An exercise that works all of these muscles at once is stair climbing (or step-ups, which, as the name suggests, consist of stepping up and down on a stair or a stool). Ascending a flight of stairs has the added bonus of being a low-impact activity, and one that helps with cardiovascular fitness.

Cushion your knees with sensible shoes.

Footwear can be a friend or a foe to your knees. High heels, for example, force the joints to endure approximately 25 per cent more pressure compared to going barefoot. When it comes to finding healthy shoes for everyday walking, look for cushioning and a good fit.

Consider your foot shape: people with high arches might want extra padding to compensate for a lack of natural shock absorption. An easy way to figure out what kind of arch you have is to wet your foot and step on a piece of cardboard.

If most of your footprint is visible, you likely have low-arched feet, whereas if only a bit of it shows up, you probably have high arches.

Be nice to your knees.

Finally, if your knees have already suffered some wear and tear-from arthritis, for example, or from past injuries-you might prefer low-impact exercises for your fitness regimen. Swimming and cycling are great, as is Nordic walking-the trekking poles offer extra support, particularly when you’re going downhill.

Facebook
Twitter
WhatsApp
Pinterest
Reddit
LinkedIn
Facebook
Twitter
WhatsApp

Leave a Comment

Your email address will not be published. Required fields are marked *

READ NEXT

8 Foods to Eat When You Have a Cold

A common cold is an upper respiratory tract infection which is caused by different viruses. This cold is transmitted by infected airborne droplets or by direct contact with infected secretions.

How Blood Sugar Levels Affect Your Health

Understanding blood glucose level ranges can be a key part of diabetes self-management. When you have diabetes, your blood sugar (aka blood glucose) levels may be consistently high. Over time,

6 Reasons Why You’re Over-Sweating After 40

As we already know, sweating happens after making physical efforts, being stressed or standing in the heat – but why does it happen after 40 years old? Well, menopause can

5 Unexpected Benefits of Drinking Hot Water

Recent research revealed that drinking hot water on an empty stomach provides numerous health benefits. Lemon-infused water, for example, reduces free radicals and helps different organs function properly. Studies say

10 Things About Depression Only Psychologists Know

Depression is a mental illness characterized by frequent states of sadness, lack of appetite, feeling guilty all the time, and other symptoms like these. We debunk the myths and misinformation about

10 Vaccine Myths You Should Completely Ignore

Unfortunately, even when a large number of studies have found no evidence to support the argument that vaccines can cause autism and other chronic illnesses, many parents are simply refusing

15 Signs of Diabetes to Watch Out For

While diabetes is manageable, it can shorten your life considerably. It can also up your risk of things like blindness, heart attack, and even loss of a foot. Check out

These Factors Are Associated With Dementia Risk

Modifiable risk factors can be addressed through the means of early intervention to reduce chances of developing dementia during old age. By studying data from the Framingham Heart Study (FHS),

6 Subtle Signs You Could Have PTSD

When looking at the various ways people attempt to cope with exposure to one or a series of traumatic events, it’s important to recognize the ways that they may manifest,

Early Symptoms of a Heart Attack You Should Know

The sooner you get help for a heart attack, the better your chances for a complete recovery. Unfortunately, many people hesitate to get help, even if they suspect there’s something

Scroll to Top